Herbed Bulgur-Lentil Pilaf

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Healthier_Me
Healthier_Me Posts: 5,600 Member
in Recipes
1/2 cup green lentils
1 cup bulgur
4 cups low-sodium chicken broth
1 tablespoons plus 2 teaspoons olive oil
1 small red onion, finely diced (1 cup)
1 yellow pepper, seeded and finely diced
3 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh chives
1 teaspoon lemon zest
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.


Per Serving:

Calories 300; Total Fat 8 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 1.5 g) ; Protein 15 g; Carb 47 g; Fiber 11 g; Cholesterol 0 mg; Sodium 370 mg
Excellent source of: Protein, Fiber, Niacin, Vitamin C, Vitamin K, Manganese
Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium


Recipe Summary
Prep Time: 30 minutes
Cook Time: 1 hour
Yield: 4 servings, 1 serving equals 1 cup pilaf

http://www.foodnetwork.com/recipes/ellie-krieger/herbed-bulgur-lentil-pilaf-recipe/index.html

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  • Healthier_Me
    Healthier_Me Posts: 5,600 Member
    Options
    1/2 cup green lentils
    1 cup bulgur
    4 cups low-sodium chicken broth
    1 tablespoons plus 2 teaspoons olive oil
    1 small red onion, finely diced (1 cup)
    1 yellow pepper, seeded and finely diced
    3 tablespoons chopped fresh flat-leaf parsley
    2 tablespoons chopped fresh basil leaves
    2 tablespoons chopped fresh chives
    1 teaspoon lemon zest
    1 tablespoon lemon juice
    1/2 teaspoon salt
    1/4 teaspoon pepper

    Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
    Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.


    Per Serving:

    Calories 300; Total Fat 8 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 1.5 g) ; Protein 15 g; Carb 47 g; Fiber 11 g; Cholesterol 0 mg; Sodium 370 mg
    Excellent source of: Protein, Fiber, Niacin, Vitamin C, Vitamin K, Manganese
    Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium


    Recipe Summary
    Prep Time: 30 minutes
    Cook Time: 1 hour
    Yield: 4 servings, 1 serving equals 1 cup pilaf

    http://www.foodnetwork.com/recipes/ellie-krieger/herbed-bulgur-lentil-pilaf-recipe/index.html

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